Heart disease, or more specifically, coronary artery disease, is the most common cause of death in the United States. In fact, heart attacks take the life of an American every 40 seconds. For many, lifestyle changes could make a big difference in their risk for heart disease. Here are our top 10 heart tips to keep your heart healthy.
Know your heart disease risk factors
Risk factors for heart disease include high blood pressure, high cholesterol, diabetes, obesity, smoking, physical inactivity and family history of heart disease.
Manage your blood pressure
High blood pressure is sometimes called "the silent killer" because it has no symptoms. High blood pressure means your heart is working too hard and raises your risk of heart disease in the future. Your blood pressure number should be below 120 over 80.
Control cholesterol
Cholesterol is the fat-like, waxy substance found in the bloodstream. High cholesterol can cause plaque to form and stick to the walls of the heart. L-d-l is the “bad” and h-d-l is the “good.” High cholesterol can be caused by
- A diet high in saturated fats
- An inactive lifestyle
- Smoking
Total cholesterol levels should be less than 200. Talk to your doctor about a cholesterol reading.
Reduce blood sugar
Adults with diabetes are two to four times more likely to have heart disease or a stroke. Those with diabetes should keep their fasting blood glucose below 100. Talk to your doctor about diabetic treatment and care.
Download diabetes management guide
Eat a heart healthy diet
A heart healthy diet consists of at least 4 servings of fruits and vegetables, at least 3 servings of fiber-rich whole grains per day and at least 2 servings of fish per week. You should keep your sodium, or salt, intake to less than 1,500 mg per day.
Exercising
Exercising for as little as 30 minutes each day helps lower blood pressure, increases good cholesterol, controls blood sugar, reduces stress and controls body weight.
Stop smoking or using tobacco
Smokers have a higher risk of developing hardening of the arteries which can lead to coronary artery disease, heart attack and stroke.
De-stress your heart
Stress raises blood pressure, heart rate, and levels of the stress hormone cortisol. Take time out each day to relax and breathe.Learn coping methods for your anxiety.
Lose weight
Reduce your risk for heart disease by losing weight and keeping it off. Excess weight means a higher risk for high blood pressure, diabetes and high cholesterol.
Know the warning signs of a heart attack
Chest discomfort, shortness of breath, discomfort in the arms, neck, jaw or back, sweating, nausea or dizziness all may be signs of a heart attack. Call 911 immediately if you believe you are having a heart attack.
